Weightlifting is an essential part of performance enhancement and there is arguably no sport that won’t benefit from an effective weightlifting programme. However, it’s not something you can just jump into and hope for success. Correct technique, appropriate progressions and exercise selection are essential for good development and results. Getting and experienced coach to guide you on the correct lifts and programming will prove invaluable to help assess what movements will have the best transfer to your sport. In many cases the most beneficial lifts can actually be inappropriate for many athletes. Not because they won’t make them stronger and faster, but because the risk versus reward is too high.
Once you’ve identified the best route for your weightlifting programme. Here’s some of the benefits you can expect to be rewarded with.
Strength.
Strength can defined as the maximal force you can apply against a load. Maximal strength is the maximum force an athlete can exert during a movement. Compound movements are a great way to develop strength and providing the programme is designed appropriately, the relevant strength gains will be achieved.
Power.
Power can be defined as an athlete’s ability to exert maximal force in the shortest space of time.
The Olympic lifts are the classic example of movements that can develop power. However, as power is produced at various velocities a programme that includes explosive body weight movements, sub maximal exercises and maximal strength exercises is required to develop power.
Speed.
Speed is the quickness of movement across a joint or series of joints, often know as the relative timing profile (RTP). If the RTP is high then there is greater speed of movement.
Speed can be developed through power training and explosive or plyometric training exercises. Therefore the Olympic lifts are a key element to developing speed.
Flexibility And Range Of Motion.
Flexibility generally refers to the length or range at which a muscle can move through. Whereas range of motion (ROM) is considered as the range a joint can move through. ROM is therefore directly affected by flexibility, so in training we need to combine both to achieve the best results.
The weightlifting movements, performed well, take the joints through a full range of motion, but to get the most from joint range of motion a programme of flexibility training is advised.
Joint Stability.
When a joint is taken through its full range of motion the joint receptors are challenged and required to control the stability of the joint. With all of the weightlifting exercises our aim is to perform them to a full range of motion. Not only to achieve better muscle length tension relationships but also to improve joint stability by increasing the receptors ability to communicate with the central nervous system (CNS).
Kinetic Chain Balance.
The kinetic chain is the muscular, neural and skeletal system all working together to produce movement and control posture. Providing the programme of fundamental movements and compound lifts is a balanced one, our whole kinetic chain will be developed.
WEIGHTLIFTING WILL REDUCE.
Injury Risk Associated In Sport.
Weightlifting places demanding loads and forces through the body and to perform them our body has to develop good CNS function and coordination. Movements are performed at speed and the forces applied to the body are very high. Because of all of these attributes, weightlifting has great performance crossover to sport. But, it also reduces injury rates, due to having better body control; ability to absorb forces and coordinate complex movements with efficiency.
Repetitive Motion Imbalance.
In certain sports there is a lot of repetitive movement, which can lay down very strong movement patterns but can also leave the body very unbalanced. The imbalance can lead to chronic injury, reduced function and performance. Therefore, it is important to have a well-balanced strength and conditioning programme that develops the whole kinetic chain. This will ensure that the body is more balanced and less likely to develop chronic injuries or strains.
